Overnight Oats, Whipped Banana Oatmeal, and the Many Reasons to Add Oats to Your Diet (Podcast #199)

Back in the late 1980′s, a scientific study found that eating oat bran lowered blood cholesterol levels. What followed was a nationwide oat bran craze, and new food products hit the market including silly things like potato chips and even beer made with oat bran. Fast forward to 2012, and oats are still hot stuff! From conversations with our Facebook fans, it’s clear consumers are still in love with oats and oatmeal, so we decided to devote this week’s Cooking with the Moms radio podcast to them. For expert advice on all things oats  — their nutritional value, how to cook with them, what to top them with — we turned to fellow dietitian, oatmeal aficionado, and mom-to-be, Kath from the blog, Kath Eats Real Food.

When it comes to topping your oatmeal, anything goes. Here, we chose toasted pecans, berries, dried fruit, shredded coconut, and pure maple syrup. Another option: peanut butter or any other nut butter.

Now that most kids are back at school (“boo hoo” or “ya hoo?” … you decide!), try this stick-to-your ribs Overnight Oatmeal from our friend Kath at Kath Eats Real Food to keep them sustained throughout the morning.

Overnight Oats
Kath says
“overnight oats are just oats soaked overnight that absorb the liquid you put them in; any kind of liquid you like. The most common mixture is equal parts raw rolled oats, milk and yogurt (I like 1/3 or 1/2 cup of each).” She suggests topping your bowl of oats with whatever you love!

  • 1/3 cup rolled oats
  • 1/3 to 1/2 cup milk (depending on how thick you like it)
  • 1/3 cup plain yogurt
  • 1/2 banana
  • 1/2 tablespoon chia seeds
  • Pinch salt
  • Pinch cinnamon

1. Stir everything together in a bowl. Place in fridge overnight. In the morning top with something crunchy and something with healthy fats – like nut butter or nuts.

2. Heat in the microwave to take the chill out.

A quick Q&A on oats:

What is the difference between steel-cut and rolled oats? Steel-cut (Irish) oats are cut into tiny chunks with a steel blade, which gives them a chewier texture when cooked. Rolled oats are softened with steaming and then pressed through metal rollers to flatten. Quick cooking oats are pressed even thinner than regular rolled oats to speed up cook time and allow more water to penetrate.

Is there a difference in nutritional value between steel cut and rolled oats? There’s some confusion out there about which type of oatmeal is nutritionally superior, and surprisingly, it turns out that steel cut and rolled oats are very similar. Both are whole-grain oats with all three parts of the grain — the bran, germ, and endosperm — intact. The only differences are their textures and cooking times.

General oatmeal nutrition: The soluble fiber in oatmeal helps reduce the bad LDL cholesterol and has also been shown to decrease the risk of Type II diabetes. Oatmeal also contains beta-glucans, shown to reduce the risk of certain cancers. Oats are different than other grains because they contain more protein, good-for-you fats and fewer carbs. Oatmeal is also a good source of B vitamins including thiamin, niacin, and folate.

For the Whipped Banana Oatmeal that we talked about on the show, visit Kath’s site. (Photo courtesy: Kath Eats Real Food.)

PS: Kath is having a baby any day now, so we were eager to get this post and podcast up ASAP. GOOD LUCK KATH!!!!!

14 Responses to “Overnight Oats, Whipped Banana Oatmeal, and the Many Reasons to Add Oats to Your Diet (Podcast #199)”

  1. Kati Mora, MS, RD, Kellogg's FiberPlus(R) Wellness Advocate on August 29th, 2012

    What a fun oatmeal recipe! Although I’m more of a cold cereal girl, I’m always excited to see fiber-licious meal options highlighted.

  2. Kath on August 30th, 2012

    Thanks so much for the fun oatmeal post!!!

  3. Barbara Younger on August 30th, 2012

    Fun post! I look forward to watching my new grandson eat oatmeal. Hope he likes it as much as his mom Kath does.

  4. Holly on August 30th, 2012

    I know some people swear by them, but I think overnight oats taste just awful, but I love the idea of oatmeal in the mornings for the health benefits. Do you still get health benefits using quick oats?

  5. Liz on August 30th, 2012

    Oats provide many health benefits — cholesterol lowering, satiety, fiber — whether they’re quick oats, rolled oats, etc. All have many benefits.

  6. Suzanne Haiker on August 30th, 2012

    Just in time for my 86, and 84 year old parents!
    thanks

  7. Andrea on August 30th, 2012

    I loved listening to this podcast! Oats are definitely one of my top 5 favorite foods :)

  8. Em on August 30th, 2012

    I really enjoy oatmeal and just started making the overnight oats a few weeks ago – love them!

  9. Bec on August 31st, 2012

    While the first pic looks like something I might enjoy (sans nuts thanks to my immune system) I do have to say that the bottom picture smothered in nut butter looks gross. No way I could face that first thing in the morning!

  10. Linda on September 1st, 2012

    If I use Silver Palate Thick and Rough oatmeal, should I adjust the quantity of the other Ingredients?

  11. G-J on September 1st, 2012

    Regarding rolled oats, is that the Old Fashioned Oatmeal I purchase in the large container or is it something else? I understand it isn’t the Quick Cooking type.

    We make a Swiss Oatmeal recipe that also does not requiring cooking the oatmeal and it’s delicious! It’s especially good on hot summer mornings.

    Thank you!

  12. Liz on September 1st, 2012

    Hmmm. We’re not sure about that since the recipe we made came from Kath at Kath Eats Real Food. She’s having a baby any day, but perhaps you can send her a tweet or contact her via her website. You can always try the recipe using what you have and see how it turns out. Bet it would be just fine!

  13. Liz on September 2nd, 2012

    Rolled oats and old fashioned are the same thing. So many terms!!

  14. Chris on September 5th, 2012

    My husband actually makes steel cut oats ahead of time to eat cold in the morning! Would this work with steel cut oats? Maybe just using more liquid and putting in the fridge a few hours early? Think I’ll experiment w/it!

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